How to use raw and cooked vegetables to be healthy 'superior'

Here are the most selected and optimal ways to eat vegetables!

Onion

Onions can be thinly sliced ​​and eaten raw because if you cook you will get less phytonutrient allicin (nutrients in plants). Besides, onions also contain flavonoids, have anti-inflammatory, analgesic, anti-inflammatory properties, and treat venous dysfunction . Yellow and red onions have more flavonoids than white ones. The total amount of flavonoids can be increased by cooking. So you can also pan or bake onions for five minutes, if longer onions start losing nutrients.

Broccoli

Broccoli or other cruciferous vegetables such as cabbage, cauliflower, kale and Brusse are vegetables that can be eaten both raw and cooked. You should eat broccoli after you've washed it. Heating will neutralize myrosinase, an enzyme that helps clean the liver's carcinogens.

Broccoli contains an enzyme called myrosinase that breaks down sulforaphane a compound that helps prevent cancer and stomach ulcers. When cooked, it destroys myrosinase, but re-cooking forms an indole compound in the vegetable family that is phytonutrient against pre-cancerous cells before they turn malignant.

Sugar beet

You should eat sugar beets after soaking them thoroughly. When cooked, beets lose more than 30% of folate (an amino acid). Eating raw will store this compound.

Red pepper

Red peppers are rich in vitamin C, will be broken when you spin, fry or bake over 370 degrees. Besides, when boiling or cooking, these vitamins will also be dissolved in water. So the best way to keep vitamin C is to eat raw red chili.

Spinach (spinach)

Spinach, when cooked, helps your body absorb more iron, calcium and magnesium, making your teeth and bones strong. Although spinach can be eaten, when you cook your body it is easier to absorb calcium and get the most calcium. Steaming spinach is better than boiling them to avoid losing nutrients.

Tomato

Tomatoes should be cooked before eating. Because when you eat cooked tomatoes, your body absorbs the most lycopene, an antioxidant that helps prevent cancer and other chronic diseases. Researchers have found that lycopene molecules change the shape of tomatoes, helping our bodies absorb more easily. When cooked tomatoes with a little oil or prepared with other foods rather than raw, the amount of lycopene in tomatoes is higher.

Carrot

Eating raw carrots will provide polyphenols - chemicals that have antioxidant properties, reduce the risk of cancer and heart diseases. Cooked carrots will destroy all polyphenols and vitamin C, because vitamin C easily decomposes when exposed to heat.

Cooked carrots provide more antioxidants when eaten raw. Your body will convert this antioxidant into vitamin A.

Garlic

Cooking will make garlic less effective because the cooking temperature will reduce the amount of allicin that is healthy. So, when you are about to finish a new dish, you should give it to garlic, not to cook it from the beginning. Garlic contains substances that help relax blood vessels, helping protect you from heart attacks. Garlic when cooked will reduce the amount of this important allicin, so eat garlic by smashing them with the dipping sauce, mixing the salad . it will be better!